CrossFit Texarkana – CrossFit
OK so Mr. Sir is not even a teacher but Holes is a good movie!!!
8-20-15 (No Measure)
250m row
5 min running clock
8 single leg RDL (4 each leg)
8 split jerks
8 front squats
Snatch Deadlift Week 1 (15 min time CAP)
4 sets of 4 reps
4@ 80%
4 @ 85%
4@ 90%
4@ 95%
* working on strengthening the first pull of the snatch
**work off of snatch max or push press max
Clean and jerk complex 8-20-15 (Weight)
6 rounds every 90 seconds
1 power clean+1 push jerk+ 1 split jerk
Mr. Sir (Time)
For time:
12-9-6-3 155/105
Shoulder 2 OH
4-3-2-1 rope climbs
Endurance wk 1 day 2 (Time)
3x800m @ best 5k pace
*24 min 5k pace= 4 min 800 pace
3 min rest after each 800